Independent strength reference
Deadlift Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Deadlift from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Deadlift reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Deadlift standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 61 lbs | 153 lbs | 214 lbs | 244 lbs | 305 lbs | 366 lbs |
| 130-150 lbs | 70 lbs | 175 lbs | 245 lbs | 280 lbs | 350 lbs | 420 lbs |
| 150-165 lbs | 79 lbs | 197 lbs | 276 lbs | 315 lbs | 394 lbs | 473 lbs |
| 165-180 lbs | 86 lbs | 216 lbs | 302 lbs | 345 lbs | 431 lbs | 518 lbs |
| 180-200 lbs | 95 lbs | 238 lbs | 333 lbs | 380 lbs | 475 lbs | 570 lbs |
| 200-220 lbs | 105 lbs | 263 lbs | 368 lbs | 420 lbs | 525 lbs | 630 lbs |
| 220-250 lbs | 118 lbs | 294 lbs | 411 lbs | 470 lbs | 588 lbs | 705 lbs |
| 250-300 lbs | 138 lbs | 344 lbs | 481 lbs | 550 lbs | 688 lbs | 825 lbs |
| 300+ lbs | 150 lbs | 375 lbs | 525 lbs | 600 lbs | 750 lbs | 900 lbs |
Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.
Deadlift standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 43 lbs | 107 lbs | 149 lbs | 171 lbs | 214 lbs | 256 lbs |
| 130-150 lbs | 49 lbs | 123 lbs | 172 lbs | 196 lbs | 245 lbs | 294 lbs |
| 150-165 lbs | 55 lbs | 138 lbs | 193 lbs | 221 lbs | 276 lbs | 331 lbs |
| 165-180 lbs | 60 lbs | 151 lbs | 211 lbs | 242 lbs | 302 lbs | 362 lbs |
| 180-200 lbs | 67 lbs | 166 lbs | 233 lbs | 266 lbs | 333 lbs | 399 lbs |
| 200-220 lbs | 74 lbs | 184 lbs | 257 lbs | 294 lbs | 368 lbs | 441 lbs |
| 220-250 lbs | 82 lbs | 206 lbs | 288 lbs | 329 lbs | 411 lbs | 494 lbs |
| 250-300 lbs | 96 lbs | 241 lbs | 337 lbs | 385 lbs | 481 lbs | 578 lbs |
| 300+ lbs | 105 lbs | 263 lbs | 368 lbs | 420 lbs | 525 lbs | 630 lbs |
Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.
Deadlift standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 28 kg | 69 kg | 97 kg | 111 kg | 138 kg | 166 kg |
| 59-68 kg | 32 kg | 79 kg | 111 kg | 127 kg | 159 kg | 191 kg |
| 68-75 kg | 36 kg | 89 kg | 125 kg | 143 kg | 179 kg | 215 kg |
| 75-82 kg | 39 kg | 98 kg | 137 kg | 156 kg | 195 kg | 235 kg |
| 82-91 kg | 43 kg | 108 kg | 151 kg | 172 kg | 215 kg | 259 kg |
| 91-100 kg | 48 kg | 119 kg | 167 kg | 191 kg | 238 kg | 286 kg |
| 100-113 kg | 54 kg | 133 kg | 186 kg | 213 kg | 267 kg | 320 kg |
| 113-136 kg | 63 kg | 156 kg | 218 kg | 249 kg | 312 kg | 374 kg |
| 136+ kg | 68 kg | 170 kg | 238 kg | 272 kg | 340 kg | 408 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Deadlift standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 20 kg | 49 kg | 68 kg | 78 kg | 97 kg | 116 kg |
| 59-68 kg | 22 kg | 56 kg | 78 kg | 89 kg | 111 kg | 133 kg |
| 68-75 kg | 25 kg | 63 kg | 88 kg | 100 kg | 125 kg | 150 kg |
| 75-82 kg | 27 kg | 68 kg | 96 kg | 110 kg | 137 kg | 164 kg |
| 82-91 kg | 30 kg | 75 kg | 106 kg | 121 kg | 151 kg | 181 kg |
| 91-100 kg | 34 kg | 83 kg | 117 kg | 133 kg | 167 kg | 200 kg |
| 100-113 kg | 37 kg | 93 kg | 131 kg | 149 kg | 186 kg | 224 kg |
| 113-136 kg | 44 kg | 109 kg | 153 kg | 175 kg | 218 kg | 262 kg |
| 136+ kg | 48 kg | 119 kg | 167 kg | 191 kg | 238 kg | 286 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Deadlift standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.5x | 1.25x | 1.75x | 2x | 2.5x | 3x |
| 19-23 | 0.5x | 1.25x | 1.75x | 2x | 2.5x | 3x |
| 24-29 | 0.5x | 1.25x | 1.75x | 2x | 2.5x | 3x |
| 30-39 | 0.5x | 1.25x | 1.75x | 2x | 2.5x | 3x |
| 40-49 | 0.48x | 1.19x | 1.66x | 1.9x | 2.38x | 2.85x |
| 50-59 | 0.45x | 1.13x | 1.58x | 1.8x | 2.25x | 2.7x |
| 60+ | 0.43x | 1.06x | 1.49x | 1.7x | 2.13x | 2.55x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Deadlift standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.35x | 0.88x | 1.23x | 1.4x | 1.75x | 2.1x |
| 19-23 | 0.35x | 0.88x | 1.23x | 1.4x | 1.75x | 2.1x |
| 24-29 | 0.35x | 0.88x | 1.23x | 1.4x | 1.75x | 2.1x |
| 30-39 | 0.35x | 0.88x | 1.23x | 1.4x | 1.75x | 2.1x |
| 40-49 | 0.33x | 0.83x | 1.16x | 1.33x | 1.66x | 2x |
| 50-59 | 0.32x | 0.79x | 1.1x | 1.26x | 1.58x | 1.89x |
| 60+ | 0.3x | 0.74x | 1.04x | 1.19x | 1.49x | 1.79x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Deadlift: what our members lift
Median estimated one-rep max: 325 lb (147 kg) for men (27,427 lifters) and 200 lb (91 kg) for women (2,809 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Deadlift by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 3,103 | 193 lb (87 kg) | 244 lb (111 kg) | 297 lb (135 kg) | 345 lb (156 kg) |
| 66-74 kg (146-163 lb) | 6,656 | 239 lb (108 kg) | 288 lb (131 kg) | 343 lb (156 kg) | 396 lb (180 kg) |
| 74-83 kg (163-183 lb) | 10,324 | 267 lb (121 kg) | 322 lb (146 kg) | 381 lb (173 kg) | 437 lb (198 kg) |
| 83-93 kg (183-205 lb) | 8,871 | 289 lb (131 kg) | 353 lb (160 kg) | 416 lb (189 kg) | 478 lb (217 kg) |
| 93-105 kg (205-231 lb) | 4,554 | 303 lb (137 kg) | 375 lb (170 kg) | 443 lb (201 kg) | 509 lb (231 kg) |
| 105-120 kg (231-265 lb) | 1,877 | 310 lb (140 kg) | 394 lb (179 kg) | 472 lb (214 kg) | 550 lb (249 kg) |
| 120+ kg (265+ lb) | 818 | 296 lb (134 kg) | 391 lb (177 kg) | 495 lb (225 kg) | 594 lb (269 kg) |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 308 lb (140 kg) from 4,584 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
Deadlift by bodyweight, women
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 52 kg (under 115 lb) | 269 | 117 lb (53 kg) | 157 lb (71 kg) | 195 lb (88 kg) | 246 lb (112 kg) |
| 52-57 kg (115-126 lb) | 519 | 143 lb (65 kg) | 180 lb (82 kg) | 220 lb (100 kg) | 262 lb (119 kg) |
| 57-63 kg (126-139 lb) | 759 | 159 lb (72 kg) | 199 lb (90 kg) | 239 lb (108 kg) | 286 lb (130 kg) |
| 63-72 kg (139-159 lb) | 904 | 165 lb (75 kg) | 209 lb (95 kg) | 256 lb (116 kg) | 300 lb (136 kg) |
| 72-84 kg (159-185 lb) | 538 | 180 lb (82 kg) | 225 lb (102 kg) | 280 lb (127 kg) | 331 lb (150 kg) |
| 84+ kg (185+ lb) | 283 | 180 lb (82 kg) | 243 lb (110 kg) | 297 lb (135 kg) | 365 lb (166 kg) |
About half the women in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters.
How to read your Deadlift level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.
What this Deadlift estimate means
Your performed set is the input. An estimated one-rep max is a model output. Two calculators can start with the same weight and repetitions and still show different estimates when they use different formulas or rounding.
Use the estimate over time
To track change, repeat the check after a training block using the same movement setup, range of motion, and calculation settings. A different estimated max can reflect the set, formula, or rounding; the score and reference context can also change with recorded bodyweight, sex, or age. Compare like with like before treating it as a performance change.